Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Running	17	9:46:00	69.59	(8:25)	112.0	(5:14)	780
Orienteering	5	3:04:24	17.71	(10:25)	28.5	(6:28)	720
Strength & Conditioning	3	1:30:00
Total	19	14:20:24	87.3		140.5		1500

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Sunday Sep 29, 2019 #

Note
(sick)

Pulled the pin on the relay today. Feeling a bit better this morning but have a persistent mucky cough and asthma is pretty bad. I figured running hard wasn't going to work well.

Saturday Sep 28, 2019 #

Note
(sick)

I've bailed on today and tomorrow. Still hanging on to some hope of running the relay on Monday.

Friday Sep 27, 2019 #

Note
(sick)

Maybe improving but plenty of coughing and asthma. Running this weekend looking increasingly unlikely.

Thursday Sep 26, 2019 #

Note
(sick)

Feeling horrible today and stayed home from work. Starting to wonder if I'll be okay for this weekend.

Wednesday Sep 25, 2019 #

12 PM

Strength & Conditioning 15:00 [3]
(sick)

Did another little plyo session with a jog warm-up, some mobility and dynamic stretching. I'm clearly not better and if felt like hard work so didn't finish all 3 reps.

2 x (6 x pogos, hop-and-stick, hop-and-step)

Running warm up/down 13:00 [3] 2.0 km (6:30 / km)
shoes: NB Fresh Foam Zante v4

Tuesday Sep 24, 2019 #

Note
(sick)

This cold is lingering at an annoying level.

Monday Sep 23, 2019 #

Note
(sick) (rest day)

Worse again this morning but only just reaching the minimum cold and flu tablet level. Legs feel like I actually did do a long run yesterday.

Sunday Sep 22, 2019 #

8 AM

Running 32:00 [3] 5.5 km (5:49 / km)
(sick) shoes: Mizuno Wave Rider 22

Feeling a bit better than yesterday so went for a little jog and it turned out it was about as much as I could comfortably do as I was feeling pretty tired by the end.

A reasonable week of training. Didn't get my long run in or hit the volume I wanted but better to focus on being healthy by next weekend. Probably can fit in an hour and a taper session early next week if this cold goes quickly.

Saturday Sep 21, 2019 #

Note
(sick) (rest day)

Planned rest day but also have a bit of Megan's cold.

Friday Sep 20, 2019 #

12 PM

Running 27:30 [2] 4.4 km (6:15 / km)
shoes: NB Fresh Foam Zante v4

Jogged over to the climate rally and back to work. Legs tired; will have a proper rest from running tomorrow. Was my first rally in a long time. Couldn't help thinking they're a good opportunity to get together and make puns for a cause.

Thursday Sep 19, 2019 #

12 PM

Running 48:00 [3] 9.5 km (5:03 / km) +50m 4:55 / km
ahr:148 max:159 shoes: Mizuno Wave Rider 22

Jogged over to the Reid Session but it had a small turn-out and nobody else jogging so just looped back via C'wealth Park. Floriade very quiet. Did a couple of strides at the end.

Wednesday Sep 18, 2019 #

4 PM

Orienteering tempo 28:00 [4] 5.2 km (5:23 / km)
shoes: Inov8 X-Talon 200 (black)

Dash around the Blue Lightning long course providing someone for the faster boys to chase. Had a brain fart leaving #1 and looped back to check it was the right one but otherwise fine.

Tuesday Sep 17, 2019 #

12 PM

Running intervals 22:00 [5] 5.2 km (4:14 / km)
shoes: NB Fresh Foam Zante v4

4 x 1km on a 5:30 cycle. Averaged 3:45s so the recovery was 1:45 jog. Nice to have a big turn-out of orienteers: Marty, Tomas and GB. The head-wind from 500-800m was a bit nasty but paid it back with a tail-wind in the last 200m. I didn't feel all that great but seemed like I was moving okay. Similar paces to my session the previous Tuesday but Strava tells me I was 10s/km faster when I did the same session here nearly 12 months ago :(

Running warm up/down 39:00 [3] 7.8 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Monday Sep 16, 2019 #

Note
(rest day)

Legs are tired. Have a bit of the long race krusty head feeling.

Sunday Sep 15, 2019 #

7 AM

Running long 1:33:00 [3] 17.7 km (5:15 / km) +290m 4:51 / km
ahr:142 max:171 shoes: Mizuno Wave Rider 22

Pipeline Flat loop with dad and my sister on bikes for company. Lovely morning. After about 20min I thought it was going to be a struggle to get through 90min but I never fell in the hole I was expecting. Was even okay to do an extra hill climb at the end to get up to 90. Bit of nervy achilles pain on and off.

Friday Sep 13, 2019 #

12 PM

Orienteering intervals 28:00 [5] 3.8 km (7:22 / km) +140m 6:13 / km
ahr:164 max:179 shoes: Inov8 X-Talon 200 (black)

Tomas set a short course around Little Black Mt and we ran it together as intervals. A bit tricky with some of the small boulders and termite mounds that have disappeared. Good session though, nailed almost everything except messed up the 2nd last one in the last interval.

Running warm up/down 20:00 [3] 3.3 km (6:04 / km)
shoes: Inov8 X-Talon 200 (black)

Thursday Sep 12, 2019 #

12 PM

Strength & Conditioning 30:00 [3]

Short gym session before a work lunch. Quads feeling tired today. Calf raise machine was taken when I needed it so instead tried to MacGyver it with a dumbell on my knee but it didn't really work.

Back squat 3 x 5 @ 50kg
Pull-ups 3 x 5
Deadlift 3 x 5 @ 50kg, 60kg, 60kg
Low-row 3 x 8 @ 33kg
Seated calf raise 2 x 8 @ 30kg.

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Wednesday Sep 11, 2019 #

12 PM

Running 44:30 [3] 9.1 km (4:53 / km)
ahr:147 max:153 shoes: Mizuno Wave Rider 22

Longer easy run out to Commonwealth Park and around the NMA. Feeling weary and hungry in the last 20min.

Orienteering 25:30 [3] 3.8 km (6:43 / km) +100m 5:56 / km
shoes: Inov8 X-Talon 200 (black)

Picking up controls at BL.

Tuesday Sep 10, 2019 #

12 PM

Running intervals 23:00 [4] 5.4 km (4:16 / km)
ahr:167 max:178 shoes: NB Fresh Foam Zante v4

2 x (6 x 1min, 45s), 45s. Had been reading some stuff about designing interval sessions and decided I wanted to target aerobic system only so went for 1min. Found a comfortable hard pace 3:35-3:50. Didn't kill myself either, could have have done a couple more - I hear that's the way to do it. Hopefully can fit in a few more between now and Oceania.

Running warm up/down 22:00 [3] 4.4 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

5 PM

Orienteering 20:00 [3] 2.9 km (6:54 / km) +100m 5:53 / km
shoes: Inov8 X-Talon 200 (black)

Putting out controls for BL tomorrow.

Sunday Sep 8, 2019 #

Running 1:01:30 [3] 11.3 km (5:27 / km) +320m 4:46 / km
ahr:147 max:168 shoes: Mizuno Wave Rider 22

Longer run around and over Mt Stromlo. Legs cooked by the climb and subsquent descent.

Friday Sep 6, 2019 #

6 AM

Running 28:30 [3] 5.3 km (5:23 / km) +80m 5:00 / km
shoes: Mizuno Wave Rider 22

Easy morning loop in Stromlo. Felt weary in the last 5min. Clearly a good plan to have an easy week. Rest day tomorrow, hopefully a longer run on Sun.

12 PM

Running 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

To the gym for a long overdue massage.

Thursday Sep 5, 2019 #

12 PM

Running 48:00 [3] 9.7 km (4:57 / km) +40m 4:51 / km
ahr:150 max:163 shoes: NB Fresh Foam Zante v4

Longer easy run. Had been thinking about a session but felt I still wasn't properly over the weekend's exertions and also had a nervy niggle in the achilles earlier so played it safe. Run was fine, can feel my fitness improving, but was starting to feel weary in the last 5-10min

Wednesday Sep 4, 2019 #

5 PM

Running 20:00 [3] 3.9 km (5:08 / km)
shoes: Mizuno Wave Rider 22

Short jog at the Pinnacle between other duties. Feeling recovered now. Need to do some massage on my tibialis posteriors.

Tuesday Sep 3, 2019 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Legs still feel pretty heavy. Calves a bit tight. Toes feel fatigued!

Strength & Conditioning 45:00 [3]

Recovery session.

Back squat 3 x 5 @ 50kg
Military press 3 x 8 @ 15kg
Deadlift 3 x 5 @ 50kg
Low row 3 x 8 @ 33kg
Seated isolateral calf raise 3 x 8 @ 10kg

Monday Sep 2, 2019 #

Note
(rest day)

Struggling to stay awake at work.

Sunday Sep 1, 2019 #

10 AM

Orienteering race 1:22:54 [5] 12.8 km (6:29 / km) +380m 5:38 / km
ahr:168 max:176 shoes: Inov8 X-Talon 200 (black)

ACT Long champs at Slap Up Ck. Decided to screw things up early today and dropped nearly 3min at #2. Oh well, reminded myself it was a long race (well, sort of a long race) and pushed on. Had a pretty good run from that point, a couple of very small time losses and a couple of places where I was running without a great plan and a bit wobbly. Spent a lot of energy finding clean lines through the deadfall and my hip flexors coped with it much better than usual, no soreness at all.

Running warm up/down 11:00 [3] 1.5 km (7:20 / km)
shoes: Inov8 X-Talon 200 (black)

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